Explore the delight of 8 delectable green peas recipes.

Image credit-Aarti Madan

Winter brings with it the allure of green vegetables and the joy of relishing savory delights. As the mercury drops, our appetites naturally surge, and it's tempting to indulge in calorie-laden comfort foods. However, making mindful dietary choices is crucial to nourish the body and maintain satiety. One humble winter legume that takes center stage during this season is the green pea, or "Hare matar," a versatile ingredient that can be transformed into a variety of delectable dishes.

While green peas might sometimes play a supporting role to stars like potatoes or paneer, they shine brightest when featured as the central component of a culinary creation. Adding ample green peas to your winter diet offers a myriad of health benefits. Rich in essential vitamins, iron, zinc, and potassium, green peas contribute to overall well-being. Their high fiber content promotes smooth bowel movements and prevents digestive issues, making them an excellent choice for those aiming to shed post-festive weight or individuals with diabetes.

Scientifically known as Pisum sativum, green peas are a popular vegetable globally, harvested and consumed in their immature state, delivering essential nutrients such as vitamins A, C, and K, along with B-vitamins. Additionally, they provide crucial minerals like iron, zinc, and potassium. The fiber content aids digestion, fostering a healthy gut and contributing to weight management by inducing a sense of fullness.

Abhilasha V, Chief Clinical Nutritionist at Cloudnine group of hospitals in Bengaluru, emphasizes the balanced nutritional profile of green peas, stating, "With a good balance of carbohydrates, protein, and fiber, green peas can be a satisfying and nutritious addition to a weight-conscious diet."

Now, for those who haven't explored the culinary possibilities of green peas, here's an invitation to savor some delightful matar delicacies. Nutritionist Abhilasha V shares enticing recipes to elevate your winter dining experience:

1. Matar Paratha
   - Ingredients:
     - 1 cup green peas (boiled and mashed)
     - 2 cups whole wheat flour
     - 1 teaspoon cumin seeds
     - 1 teaspoon garam masala
     - Salt to taste
     - Water for kneading
     - Ghee or oil for cooking
   - Instructions:
     - Mix whole wheat flour, mashed green peas, cumin seeds, garam masala, and salt.
     - Gradually add water and knead into a soft dough.
     - Divide the dough into small balls and roll them into parathas.
     - Cook each paratha on a hot griddle with ghee or oil until golden brown.
   - Making Time: Approximately 30-40 minutes

2. Matar Kachauri
   - Ingredients:
     - 1 cup green peas (coarsely ground)
     - 2 cups all-purpose flour
     - 2 tablespoons oil
     - 1 teaspoon cumin seeds
     - 1 teaspoon ginger-garlic paste
     - 1 teaspoon garam masala
     - Salt to taste
     - Oil for frying
   - Instructions:
     - Mix all-purpose flour, coarsely ground green peas, oil, cumin seeds, ginger-garlic paste, garam masala, and salt to form a firm dough.
     - Divide the dough into small balls and roll them into small discs.
     - Heat oil for frying and deep fry the discs until they puff up and turn golden brown.
   - Making Time: Approximately 40-50 minutes

3. Matar Pulao
   - Ingredients:
     - 1 cup basmati rice
     - 1 cup green peas
     - 1 large onion (sliced)
     - 1 tomato (chopped)
     - 1 teaspoon cumin seeds
     - 1 teaspoon ginger-garlic paste
     - 1/2 teaspoon turmeric powder
     - 1/2 teaspoon garam masala
     - Salt to taste
     - 2 cups water
     - Fresh coriander for garnish
   - Instructions:
     - Rinse basmati rice and soak for 30 minutes. Drain.
     - In a pot, heat oil and add cumin seeds. Add sliced onions and cook until golden brown.
     - Add ginger-garlic paste, chopped tomatoes, turmeric powder, garam masala, and salt. Cook until tomatoes are soft.
     - Add soaked rice and green peas. Stir well.
     - Add water, bring to a boil, then simmer and cook until the rice is done. Garnish with fresh coriander.
   - Making Time: Approximately 30-40 minutes

4. Matar Paneer Curry
   - Ingredients:
     - 1 cup green peas
     - 200g paneer (cubed)
     - 1 onion (finely chopped)
     - 1 tomato (pureed)
     - 1 teaspoon ginger-garlic paste
     - 1 teaspoon cumin seeds
     - 1 teaspoon coriander powder
     - 1/2 teaspoon turmeric powder
     - 1/2 teaspoon red chili powder
     - 1/2 cup yogurt
     - Salt to taste
     - Fresh coriander for garnish
   - Instructions:
     - In a pan, heat oil, add cumin seeds, and sauté chopped onions until golden brown.
     - Add ginger-garlic paste, tomato puree, and spices. Cook until the oil separates.
     - Add green peas, cubed paneer, and yogurt. Cook until the peas are tender and the curry thickens.
     - Garnish with fresh coriander and serve.
   - Making Time: Approximately 40-50 minutes

5. Matar Chaat
   - Ingredients:
     - 1 cup boiled green peas
     - 1 onion (finely chopped)
     - 1 tomato (finely chopped)
     - 1 green chili (finely chopped)
     - 1/2 teaspoon chaat masala
     - 1/2 teaspoon cumin powder
     - Salt to taste
     - Fresh coriander for garnish
     - Tamarind chutney
   - Instructions:
     - In a bowl, mix boiled green peas, chopped onion, tomato, green chili, chaat masala, cumin powder, and salt.
     - Drizzle tamarind chutney over the mixture and toss well.
     - Garnish with fresh coriander and serve the matar chaat.
   - Making Time: Approximately 15-20 minutes

6. Matar Soup
   - Ingredients:
     - 1 cup green peas (fresh or frozen)
     - 1 onion, chopped
     - 1 carrot, chopped
     - 1 potato, peeled and diced
     - 2 cloves garlic, minced
     - 4 cups vegetable broth
     - 1 teaspoon cumin powder
     - 1/2 teaspoon turmeric powder
     - Salt and pepper to taste
     - 2 tablespoons olive oil
     - Fresh coriander for garnish
   - Instructions:
     - In a pot, heat olive oil over medium heat. Add chopped onions and garlic, sauté until softened.
     - Add diced carrots and potatoes, cook for a few minutes.
     - Pour in